500gr cod fish fillets

1 tablespoons olive oil

½ cup onions, finely chopped

½ cup bell peppers, any color, finely chopped

½ cup white wine

1 tablespoon flour

1 teaspoon brown sugar

½ teaspoon dried marjoram

¼ teaspoon dried thyme

4 large ripe tomatoes (chopped)

Salt and pepper

Preheat oven to 200 degrees C.

Prepare baking dish by spraying lightly with non-stick cooking spray.

Place oil in a nonstick pan over medium heat. Add onion and pepper and saute until softened. Whisk in flour, brown sugar, herbs; add salt and pepper to taste. Stir in tomatoes along with the juice.

Bring sauce to a light boil. Stirring constantly, continue cooking until sauce has slightly thickened.

Place fish fillets in baking dish and top with the sauce. Place dish in oven and bake for 12-15 minutes or until fish is cooked through and flakes when forked.

Per Serving: (Does not account for personal addition of salt) 174 Calories; 4g Fat (22.7% calories from fat); 1g Saturated Fat; 22g Protein; 12g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 293mg Sodium.

4 dried apricots, chopped

1 tbsp chopped parsley

1 medium onion, chopped

2 tbsp olive oil

½ coffee cup , sweet wine

Pepper

3.In a nonstick skillet add the olive oil over high heat and cook the tenderloin till it becomes brown. Once browned ,add wine, cover and lower heat. Bake for about 20 minutes. If necessary add a little water. Allow to cool slightly, cut into slices and sprinkle with parsley.

For 4 servings:
4 Lebanese pita bread

400g grilled chicken

8 tbsp Greek yoghurt 2%

4 tsp mustard

1 carrot cut into strips

1 cucumber, cut into strips

1 red pepper cut into strips

A little thyme / oregano

1. In a bowl mix the yogurt, mustard, oregano and thyme until you form a homogeneous mixture.
2. In the center of a Lebanese pita bread put 2 tbsp of the yogurt mixture and top with about 100g of chicken, cut into strips.
3. Over the chicken, add some of our vegetables that where cut into strips.
4. Wrap the chicken roll.
5. Repeat this process 4 times to wrap up all 4 of the chicken rolls.